Single Leg Hip Thrusters

• CATEGORY

  Glute Strength

  Unilateral Training

  Accessory Work

• EQUIPMENT NEEDED

  Bench

  Bodyweight

• LEVEL

  Intermediate to Advanced

OVERVIEW

The Single Leg Hip Thruster is a unilateral variation of the traditional hip thrust that targets the glutes and hamstrings while building hip stability and single-leg strength. This movement is especially effective for correcting imbalances, improving athletic performance, and increasing glute engagement without overloading the spine.

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MUSCLES WORKED

PRIMARY:

• Gluteus maximus

• Hamstrings

SECONDARY:

• Gluteus medius

• Core

• Lower back stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Sit on the floor with your upper back resting on the edge of a bench or box and knees bent.

2. Extend one leg straight out in front of you and keep the opposite foot flat on the floor.

3. Brace your core, then drive through the heel of your grounded foot to lift your hips up until your body forms a straight line from shoulders to extended foot.

4. Pause at the top, squeezing your glutes, and keep your hips level.

5. Slowly lower your hips back down with control.

6. Complete all reps on one side before switching to the other leg.

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BENEFITS

• Builds unilateral glute and hamstring strength

• Improves hip stability and single-leg balance

• Helps identify and correct muscular imbalances

• Spine-friendly way to develop posterior chain strength

• Great for warm-ups, accessory work, or rehab progressions

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COACHING CUES

• Drive through your heel and keep your hips square

• Fully extend at the top and squeeze your glutes hard

• Don’t let your lifted leg drop-keep it in line with your torso

• Avoid arching the lower back; brace your core throughout

• Lower with control to maintain tension in the glutes